Seaward CrossFit – CrossFit

Question of the day

What’s your favorite thing about one of your grandparents?

Push Press (*Build to a 3 rep max in 7:00 *)

Find a 3 rep max set for the push press in a short timeframe.

Metcon (Time)

5 Rounds for time:

5 Weighted pull-ups (45lbs/35lbs dumbbell)

10 Push press (135lbs/95lbs)

50 Double unders


Option 1

5 Rounds for time of:

5 Strict pull-ups

10 Push press (115lbs/75lbs)

%0 double unders or 15 single + single + double

or maybe…

Option 2

5 Rounds for time of:

10 CHALLENGING Ring rows

10 Push press (manageable load)

50 Single unders


30 Ring Muscle Ups for time


30 Ring Muscle Up Transitions (For quality not time)

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